“When we think of an eSport player, we don’t typically think he or she needs a physician’s clearance to participate in a sedentary activity with little chance of injury.” So says Hallie Zwibel, D.O. and director of NYIT Center for Sports Medicine who oversees the NYIT eSports Medical Team. “Quite contrary to that belief, these athletes suffer health concerns and chronic overuse injuries — some of which are career-ending.” For avid gamers or hobbyists who spend hours at a time gaming, the physical risks can extend well beyond occasional back pain. From the health concerns involved to how you can elevate your gaming space in an impactful way, taking into consideration the physical risks of gaming will help in cultivating a healthier experience.
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Poor posture and eyestrain
For avid gamers, sitting at the computer for hours on end is part of the hobby. However, sitting for hours at a time — especially with poor posture — can result in significant health effects in addition to pain. “Having poor posture may lead to aches and pains, but having it over the long term is when you get real damage,” points out chiropractor Andrew Bang, DC. Poor posture, according to the Cleveland Clinic Health Essentials article, forces an individual to overwork the muscles in the neck and back. Over time, it’s explained that the immune system’s efforts to heal the muscles brings on inflammation, which can lead to arthritis in nearby joints over time. Temple Health points out that mindfulness can play a role in maintaining good posture while sitting at the desk, noting that many injuries (including back and neck strain) are caused by prolonged sitting and poor posture. “Mindfulness involves self-awareness and paying attention with purpose,” the site states, going on to note that mindful techniques can help remind oneself to sit up straight with both feet firmly on the floor.
Eyestrain is another common concern for gamers. According to Healthline, eyestrain often occurs when engaging in a single activity for too long without a break. Symptoms of eyestrain include headaches, blurry vision, irritated eyes, and pain or strain in the neck, shoulders, or back. Thankfully, there are several ways that gamers can avoid eyestrain while making gaming more comfortable. Looking away from the screen frequently is just one simple solution. Healthline suggests using the 20-20-20 rule: “You should shift your focus to something other than the activity every 20 minutes. What you focus on should be 20 feet away, and you should look at it for at least 20 seconds.” That said, it’s also important to take longer breaks from gaming throughout the day, especially if you tend to game several hours at a time. Other methods for avoiding eyestrain include positioning your monitor at the correct distance, finding the right lighting for your gaming area, and generally reducing the amount of time spent on a single activity — to highlight just a few.
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Repetitive strain injuries
Tennis elbow, according to Medical News Today, is caused by “small tears in the tendons that join the forearm to the outside of the elbow.” Despite the name of the condition, tennis elbow can occur as a result of repetitive motion, like typing. Medical News Today highlights the most common symptom of tennis elbow, which happens to be recurring pain on the outside of the upper forearm (below the bend of the elbow), though pain can also be present further down the arm. For gamers who happen to experience tennis elbow, there are several treatment options out there, from rest to physical therapy, ice massages, and taping the forearm, to highlight just a few.
Gamer’s thumb is another type of repetitive strain injury that avid gamers can experience. According to the American Society for Surgery of the Hand, signs of overuse include thumb extension pain (that is typically felt on the side of the wrist), triggering (or ‘popping’) of the thumb with swelling due to repetitive thumb flexion or extension, and cramping, weakness, or numbness of the hands and thumbs. In mild situations, gamer’s thumb can be helped by several different treatment methods, including limiting the amount of time spent on the activity, modifying the position that you hold your hands, thumbs, wrists, and elbows, and using ice for inflammation among others. In any case, consulting with a professional is imperative for those who experience recurring or extreme pain.
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Elevating your gaming routine via simple solutions
Brian Najarian, MD, orthopedic surgeon and wrist and hand specialist highlights several ways in which gamers can elevate their gaming routine, from the value in taking a break to to integrating physical exercise, good posture, and the use of specialized tools — like ergonomic controllers. Regular breaks, for example, will allow gamers to rest their hands, stretch their legs, and rest their eyes from looking at the screen (Najarian recommends 10 to 15 minute breaks for every hour spent at the computer). Najarian’s tips also stress the importance of not ignoring any pain, tingling, numbness, or other symptoms, noting that seeking medical help can prevent the problem from worsening.
Movement should play an important role in anyone’s day-to-day routine — in fact, one study published in the British Journal of Sports Medicine in 2023 found that those who took part in 22 minutes of exercise or more each day had better health outcomes (and typically a longer lifespan as well). Successfully incorporating movement within your desk space is essential when aiming to implement healthier habits, particularly for those who are sitting for long stretches of time. Desk stretching or a short walk to get water are great ways to break up a long session at your desk, while simple exercises are just as doable. Squats, shoulder, neck, and back stretches, for instance, are incredibly easy to do at your desk (or in your desk area), making for a great way to incorporate a bit of physical activity during a break from the screen.
Your desk setup can also play a key role in reducing the chances of gaming-related pain, especially when it comes to good posture and properly supporting the body. For example, a desk positioned at the right height will be conducive to good posture. When it comes to the chair, an ergonomic choice (or even the simple addition of support to an existing chair) can support the back. Special gaming equipment can further help keep pain at bay, with options ranging from wrist supports to an ergonomic mouse can make a major difference despite being a simple change.
Whether you’re an avid eSports gamer or a regular hobbyist, gaming for hours on end is a part of life for many, with many unaware of the physical risks involved. From gamer’s thumb to eyestrain and beyond, understanding the physical health concerns involved can help greatly in cultivating a healthy and comfortable space.
Categories: Gaming Talk Stuff, Health And Mental Talk Stuff
